The Oaks at Ojai
Fatigue hits us all. With work, gridlock, family, responsibilities galore, it’s a wonder that sometimes we can get out of bed. But we do and keep at it, even when it seems we’re too tired to move. Yet exercise can help. More movement is the right ticket when you’re physically and emotionally spent.
Chronic Fatigue Syndrome, once thought to be “all in a patient’s head,” has been recognized as a medical condition. If you’re at all concerned about it, please talk with your doctor and get the right prescription. Show your physician these exercises and see if they fit into a healthy plan.
The following routine, which I call Fatigue Busters, will help with everyday over-stressed, over-taxed feelings of fatigue. They’re appropriate (with a doctor’s permission) for persons of limited mobility and range of motion, and people who are in wheelchairs. They’re also portable, so if you’re a passenger in a car or plane, you can do these exercises (or modifications of them). If you have a medical condition, you’ll do your body a favor to check with your doctor before attempting them.
*Become A Runner: Before you dash out the door and head to the high school track, stop. If you’re suffering from fatigue, you need not go any further than your living room to “run” with this exercise. I want you to run in place. Start slowly, especially if you’ve not been active or you’re extremely tired. Just pick up your right foot, place it down on the carpet and repeat with the left. Start with one minute, if you’re extremely tired and add time until you’re putting on some mileage. As a side note, you can do this “running” while sitting, too.
*Become A Bird: Standing or sitting, if you’re extremely tired, extend your arms straight out at the shoulders. Move them toward the ceiling and bring them down to your sides. Repeat as if you’re a slow flying bird. Start with about a minute’s worth of “flight time” and increase when you’re comfortable.
*Become A Ballet Dancer: Sitting on a comfortable chair, feet flat on the floor, lift your knees and point your toes. Do not take your toes off the floor. (You may want to do this in socks or barefoot.) Go up and down on your feet until you feel like stopping. This might be just five toe touches or five minute’s worth.
*Become A Glider: Sitting on a comfortable chair, lift your feet off the floor, flex your heels and hold for a count of 5. Relax and repeat.
*Become A Shrugger: Sitting on a comfortable chair, hands in your lap, bring your shoulders up as if to touch your ears. Hold for a moment and then relax.
*Become A Hugger: Again, sitting in a comfortable chair bend over at the waist and hug your knees. Do this slowly so you can feel a mild stretch in your back. OR bring your feet up and placed them near your buttocks on the seat of the chair. Then hug your knees. (If you’re sitting on an airplane, you may find it more comfortable to do one leg at a time.)
These exercises will not add to your aerobic endurance, but they will help you to increase circulation and flexibility. Try them for a week and then begin to incorporate more fitness into your days, starting with a five-minute walk. The goal for a healthy adult should be to exercise at least five times a week at a workout that makes a man or woman slightly winded, body temperature increases and there’s movement for all the major muscle groups of the body. Try these Fatigue Busters any time you’re feeling tired and they’ll help you stay fit for life.
